Fish:Season with your preferred spices. I do not use breading (it keeps the calories down and showcases the fish). Heat a non-stick skillet and use cooking spray (or 1 tsp olive oil). Lay fish in skillet, turning once. The fish is done when it begins to flake. The time will depend on the type of fish and the thickness. These catfish fillets were 4 ounces, about 3/4 inch thick and took a total of about 6 minutes.

Nutritional data will vary with the species of fish.

Quinoa:Make 3 servings, 1/2 cup each

1/2 cup dried quinoa1 cup water

1. Put quinoa in water. Bring to a boil. Cover, reduce heat to simmer until the water is absorbed (approximately 15 minutes.)